Popcorn vs Cheese puffs and twists
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Cheese puffs and twists, corn based, baked, low fat is higher in more vitamins & minerals
Calories (kcal)
Popcorn 429
Cheese puffs 432
Protein (g)
Popcorn 12.6
Cheese puffs 8.50
Carbs (g)
Popcorn 73.4
Cheese puffs 72.3
Fat (g)
Popcorn 9.50
Cheese puffs 12.1
Fiber (g)
Popcorn 14.2
Cheese puffs 3.60
Quick answers
Which has more protein?
Popcorn, microwave, low fat and sodium — 12.6g vs 8.50g per 100g.
Which has fewer calories?
Popcorn, microwave, low fat and sodium — 429 vs 432 kcal per 100g.
Which is more nutrient-dense?
Cheese puffs and twists, corn based, baked, low fat scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Popcorn | Cheese puffs and twists | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 429 kcal | 432 kcal | -1% |
| Macronutrients | |||
| Water | 2.80 g | 3.00 g | -7% |
| Protein | 12.6 g | 8.50 g | +48% |
| Total lipid (fat) | 9.50 g | 12.1 g | -21% |
| Carbohydrate, by difference | 73.4 g | 72.3 g | +1% |
| Fiber, total dietary | 14.2 g | 3.60 g | +294% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.41 g | 2.10 g | -33% |
| Fatty acids, total monounsaturated | 4.09 g | 3.50 g | +17% |
| Cholesterol | 0 mg | 1.00 mg | -100% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 21.4 mg | -100% |
| Thiamin (Vitamin B1) | 0.350 mg | 0.540 mg | -35% |
| Riboflavin (Vitamin B2) | 0.110 mg | 0.610 mg | -82% |
| Niacin (Vitamin B3) | 2.07 mg | 7.14 mg | -71% |
| Vitamin B-6 — Pyridoxine | 0.170 mg | 0.710 mg | -76% |
| Biotin (Vitamin B7) | 17.0 ug | 97.0 ug | -82% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 20.2 mg | 13.7 mg | +47% |
| Vitamin B-12 — Cobalamin | 0 ug | 2.14 ug | -100% |
| Vitamin A, RAE | 7.00 ug | 44.0 ug | -84% |
| Carotene, beta | 66.0 ug | 58.0 ug | +14% |
| Carotene, alpha | 43.0 ug | 30.0 ug | +43% |
| Vitamin E (alpha-tocopherol) | 5.01 mg | 4.25 mg | +18% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 11.0 mg | 357 mg | -97% |
| Iron, Fe | 2.28 mg | 1.28 mg | +78% |
| Magnesium, Mg | 151 mg | 41.0 mg | +268% |
| Phosphorus, P | 264 mg | 357 mg | -26% |
| Potassium, K | 241 mg | 286 mg | -16% |
| Sodium, Na | 490 mg | 842 mg | -42% |
| Zinc, Zn | 3.83 mg | 2.14 mg | +79% |
| Copper, Cu | 0.545 mg | 0.085 mg | +541% |
| Selenium, Se | 8.60 ug | 9.60 ug | -10% |
| Other Nutrients | |||
| Energy | 1797 kj | 1809 kj | -1% |
| Ash | 1.71 g | 4.05 g | -58% |
| Total Sugars | 0.540 g | 7.29 g | -93% |
| Folic acid (Vitamin B9 — synthetic) | 17.0 ug | 97.0 ug | -82% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 17.0 ug | 97.0 ug | -82% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 38.0 ug | -100% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 147 IU | 250 IU | -41% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 1087 ug | 643 ug | +69% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 15.7 ug | 1.10 ug | +1327% |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0.001 g | -100% |
| SFA 14:0 (Myristic acid) | 0.010 g | 0.033 g | -70% |
| SFA 16:0 (Palmitic acid) | 0.931 g | 1.65 g | -44% |
| SFA 18:0 (Stearic acid) | 0.475 g | 0.414 g | +15% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.038 g | 0.026 g | +46% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 4.04 g | 3.47 g | +16% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0 g | = |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 3.57 g | 5.74 g | -38% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 3.32 g | 5.43 g | -39% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.247 g | 0.314 g | -21% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Popcorn, microwave, low fat and sodium nutrition facts Cheese puffs and twists, corn based, baked, low fat nutrition facts Compare other foods →
Dig deeper — biggest differences
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.